HST layout - debaser + casualbb

[revexrevex]

2 weeks of 15's

Incline Bench
Board Press
Front Squat
Supported Row
Good Mornings
Dumbell Shoulder Press
Barbell Curl


Add, change anything? 2 sets each for 15 reps starting low and building up

 

[casualbb]

Looks fine... your exercise choice is unconventional but that doesn't mean it won't work. After all, HST is just a set of principles rather than a verbatim workout.

Board presses is included for... tris? Maintain pushing strength?

 

[revexrevex]

Yea boardpresses = triceps, Goodmornings = hamstrings

My traps + lower back + hips get hit during strongman events. Is there any exercises you would change or add. Pullups Ill add on 10 rep phase, and power jerks on 5 rep phase

 

[Zander1983]

I would keep the exercises constant throughout all rep phases to get the most out of the HST principles.

 

[casualbb]

Calves if you feel you need to.

 

[Debaser]

2 weeks of 15's

Incline Bench
Board Press
Front Squat
Supported Row
Good Mornings
Dumbell Shoulder Press
Barbell Curl


Add, change anything? 2 sets each for 15 reps starting low and building up

Looks good to me. I personally feel the best lower body combo is squats (traditional, not power) and stiff-legged deadlifts, but this should still work very well. I wouldn't add pullups later, I'd just alternate them between cycles. If I were to do HST now, my exercise selection would look like this:

Dips
Overhead Press
Chins
Curl
Squats
Stiff-leggeds


With the cycle after it perhaps being:

Hammer bench or incline
Overhead Press
Rows
Reverse Curl
Trap bar deadlifts

 

[revexrevex]

so wait, my exercises selection stays the same for 2 months? There is no way Ill be able to progress like that.

 

[Debaser]

so wait, my exercises selection stays the same for 2 months? There is no way Ill be able to progress like that.

lol

 

[casualbb]

so wait, my exercises selection stays the same for 2 months? There is no way Ill be able to progress like that.

Variation is the key to progress. Where HST generally does not vary exercise selection, it varies the weights greatly. Actually, a lot of the routine's efficacy rests on the fact that, with static exercise selection, you KNOW your muscles are experiencing increasing load over time.

 

[revexrevex]

Ok bros, Ill try it this way then. SO 3 days a week in gym, and one day event. Ill update how it goes.

 

[casualbb]

Right on... what are you going to do? Bulk or cut?

 

[revexrevex]

I will bulk bro. Also one more question. Should my 15s and 10's overlap? For example

if on Day 6 on 15s, my front squat is at 205.... then should my first day of 10s start with like 185 in order to build momentum, or should I jump straight to 210

 

[casualbb]

It's okay to have some overlap... I'd try to limit it to 2 sessions if possible.

 

[RusPA81]

I will bulk bro. Also one more question. Should my 15s and 10's overlap? For example

if on Day 6 on 15s, my front squat is at 205.... then should my first day of 10s start with like 185 in order to build momentum, or should I jump straight to 210

I usually have a day or two of overlap. Its not a big deal. It also lets you recover from the last 2 sessions which are usually pretty hard. Especially on 15's and 10's.

 

[RusPA81]

I will bulk bro. Also one more question. Should my 15s and 10's overlap? For example

if on Day 6 on 15s, my front squat is at 205.... then should my first day of 10s start with like 185 in order to build momentum, or should I jump straight to 210

I usually have a day or two of overlap. Its not a big deal. It also lets you recover from the last 2 sessions which are usually pretty hard. Especially on 15's and 10's.

 

[b fold the truth]

I'm not a HST expert...or anything near the sort...BUT...

I'd be VERY cautious about training the lower body 3x a week (in any fashion) AND doing events once a week. Your lower body is only getting 3 days rest in this plan.

I know that I'd end up with something torn, hurt, injured, and not recovered.

People fail to estimate the toll that events take on the body...especially the lower body.

B True

 

[louden_swain]

I'm not a HST expert...or anything near the sort...BUT...

I'd be VERY cautious about training the lower body 3x a week (in any fashion) AND doing events once a week. Your lower body is only getting 3 days rest in this plan.

I know that I'd end up with something torn, hurt, injured, and not recovered.

People fail to estimate the toll that events take on the body...especially the lower body.

B True

I agree 100 percent!

The lower back and legs require more rest than any other muscle group. . .at least 96 hours in my opinion.

 

[RusPA81]

I agree 100 percent!

The lower back and legs require more rest than any other muscle group. . .at least 96 hours in my opinion.

I agree with this too, however I also think the legs can handle more as well. In addition I have made the best gains in squat strength on HST then any other program.

 

[coolcolj]

volume is low though

 

[b fold the truth]

volume is low though

Could you squat with HIGH intensity 3x per week THEN do the events (which absolutely fry your legs and back)?

ALL of us were discussing this today and couldn't believe that someone could do this...and live.

B True

 

[revexrevex]

I agree bfold.. ill cut it down to 2 days, 1 set each day

 

[Yarg!]

I used to do HST, or a variation of:
benchpress, skullcrushers, military press, bar curls, lat rows, shrugs, leg press ( i know, i know), leg curls. 3x, worked out fine for me. good luck revex.

 

[b fold the truth]

I agree bfold.. ill cut it down to 2 days, 1 set each day

I really hope that you keep us posted.

Will you be posting your workouts regularly? I'd be interested to see them especially as to the effects that they have on an athlete...good or bad.

B True

 

[revexrevex]

yes bfold I will definetely keep track of the weights. Thanks bro

 

[RusPA81]

Could you squat with HIGH intensity 3x per week THEN do the events (which absolutely fry your legs and back)?

ALL of us were discussing this today and couldn't believe that someone could do this...and live.

B True

I highly doubt it. I have to make sure not to do anything to physical so I would be able to recover. This is really only important towards the end of each cycle though as the light days really arent that taxing, IMO.

 

[Zander1983]

HST isn't exactly high intensity in the early stages because you start at a very low weight and take it forward from there.

I'd say that you'd be doing it injustice by only 2x per week + an events day. Its a half-half approach that doesn't really focus on any goal in particular.

If you reckon you need more size that badly, do HST in its full form and give the vast majority of your energy to it, and maybe do events light for speed. I don't think you can have it both (or all?!) ways

 

[coolcolj]

Intensity is quite low, your no where near failure until at the end.
And just one set 3 times a week isn't that much